Coach Chris Parno
@ChrisParno
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Associate Head Coach-MN State😈-22 Natty Champs-191 All American's-4x National Asst. COY-USATF Instructor -Sarah💍Auggie/Maddie👨👩👧👦-Presentations⬇️
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Creativity is key!
I'll never complain about training when we have a beautiful fieldhouse, but sometimes slow spring temp warm-ups force us to get creative!
Can get 10 hurdles diagonally and don't miss a beat for beginning of outdoors!
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Athlete: I'm in lane 1 for the final....what is that like 210?!
Me: huh?
Athlete: like I run like 210m?
Me: what?
Athlete: like I start farther back, so I run further?
Me: wtf.....
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Don't be afraid to take some rest! The college track season is 36-40 weeks long. 2-3 weeks of rest/reset will reinvigorate the body and mind!
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What's the most over used phrase at a high school state meet?!
Mine: "you gotta go!" when athletes enter the homestretch 😂😂
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Denisha Cartwright ran 53.63 in her first ever open 400m.
Training wise we don't pass 350m in a single rep, w/ majority of tempo being reps of 150-300m
We progress through speed/tempo throughout the 2-peak collegiate model
The 400 time is a product of the speed reserve model
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Back in Kato. Nothing glamorous about an 8 hour bus trip an hour after a team title....but the memories are sweet!
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Back with the hurdle squad today, a simple drill always working to get hips moving through the hurdle. Efficiency/Economy/Aggression over hurdles!
#Hurdles
#Track
#TrackandField
#Drill
#HurdleGang
#SpecificDrills
#GuyDrutReference
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To run 8.0 or faster in the 60h we gotta run 1.0's or faster for rhythmic units after H3.
We have to simulate that! Today we chose a 5 step distance in to some discounted 3-step patterns
We got a 5 step (12m) in to 3x3-step at 8.3m
We got plenty of 1.01's today. It's comin!
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Minnesota State national sprint/hurdle crew sprinting wickets. Intent!
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Block introduction....a thread 🧵
The set up....
-🦶you kick a ⚽️ (fast leg) generally will be back in the blocks
- Front🦶2-2.25 shoes back from start line
- Back 🦶3-3.25 shoes back from start line
- Shoulders over hands (lateral view)
- Hip over grounded knee
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I always knew there was a good reason to have my moped at practice! Returning All-American Sydne Davis at work!
#Hurdle
#400h
#Track
#TrackandField
#Moped
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D1 regions (left and middle), D2 nationals on the right (wind legal)
Athletes are everywhere!
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Race strategy recommendations for the 300m
(To a short sprinter) "It's like a 200m but just a bit longer"
(To a long sprinter) "It's like a 400m but just a bit shorter"
#VersatileCoaching
😅
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NEED MORE PUSH?!
Easy fix for the athlete just "stepping out the block"
-Rear foot should apply quick, yet aggressive force back on pad BEFORE moving ➡️
-Have teammate apply SLIGHT pressure (pull back on hips) so athlete must overcome it
-Quick fix to FEEL desire movement!
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Hurdle Rhythm vs The Start...Is one more important than the other?...a short 🧵
There is ALOT of buzz on hurdle rhythm...although very important...I believe "the start" and take-off distance to Hurdle 1 sets up all subsequent rhythms
I use check marks at step 1/4/8...
1/5
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The slow clap in the horizontals does more damage to the jumper population than good 😊
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Heal Traps.
Too much cycling out of the blocks?
Want to feel low heal recovery?
Sometimes we can repurpose equipment to help the athletes feel the desires movement!
Can't cycle the ankle up when the heel is trapped, drive that thing out!
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National Champions. The HERD way!
Women: National Champions
Men: 6th (came in 12th)
Sprints/Hurdles Crew:
2️⃣ Ind. National Champions (w60m, w60mh) 🏆🏆
6️⃣ 1st Team AA's 🏆🏆🏆🏆🏆🏆
2️⃣ 2nd Team AA's 🏆🏆
123 AA's since 2012 for the HERD Sprinters
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I always have 4 weeks of proving we can accelerate without hurdles before we introduce hurdle rhythms
Women: 6m drill over 6 hurdles (x10)
Men: 7m drill over 6 hurdles (x10)
Emphasis on tight rhythms, efficient hurdle mechanics and diagnosing issues before we throw on speed!
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Step length (SL) x Step Frequency (SF) = Velocity (V)
The relationship of SL and SF are inversely proportional.
So if Noah raises SF then his SL most likely goes does.
If you turn it over with higher frequency you need to be able to cover the same amount of ground to make it
Faster arms at the start in Coleman’s technique compared to Lyles.
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Iconic...
2020 60m Final
NSIC Championships
38pts
#Track
#Sprints
#Sprinters
#TrackandField
#CoachingTrack
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"1,000 step" drill
Essentially a resisted "A-run"
I like to introduce in our max velocity phase. After dynamic warm-up, we pull out the bands for some repeated rehearsal of max velocity positions.
Stay tall, cycle out front, "lift from the hip", slight resistance to ensure
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He’s here!! Introducing our big
boy!!! August Henry Parno! Born 11.6.17 at 2:54am weighing in at a solid 9lb 7oz!! Our entire world! Mom is an absolute rockstar and I love both of them so much!! Here’s to many years my boy!!
#BigHoss
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Not sure if it's full
@HURcoachdabb
bully coaching, but forcing athletes to feel positions.
I use sticks a lot in accel work, but had to replace wickets today and this was it!
3-4x20m accels w/ push tall for 20-30m.
Before we did max V drills & followed it w/ 2x40m/50m/60m
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Coaching is cool.
National Champions are cool.
Accomplishing goals are cool.
Many more to go....so that's cool
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Simplicity...a short 🧵(1/3)
"Cut-step" wall drill for hurdlers
3 easy steps:
1. Tall at the wall
2. "Cut" and quicken the take-off step down and underneath hips
3. Project the hips towards the wall while driving the lead knee up/forward (feel foot behind you)
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Im convinced the coaches most important job at a track meet is answering "when do I warm-up?"
Literally will dictate the vibe of the day 😂😂
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Athlete: sooooo what's the rooms looking like this weekend?!
Me: who you got beef with?!
😅😅
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OLYMPICS!!!!
National Record!!!
Denisha with the qualifier!!!
Big time races from all
@USTFCCCA
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You didn't ask for it, but we gave it to you again
@FloTrack
! Indoor 400h at Minnesota State!
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DII Hurdle U?
In my decade of coaching at Minnesota State, I'm proud to have coached two athletes that have broken the all-time division records in the 60m hurdles!
Myles Hunter (Conyers, GA) originally broke the record in 2015 clocking 7.64, breaking the previous record of
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Indoor recap:
2 - National Champions
9 - 1st team All-Americans (AA's)
6 - 2nd team AA's
60m: 7.20 (2nd D2 history)
200m: 23.38 (4th D2 history)
60mh: 8.07 (2nd D2 history)
Top Point Scorer
Since 2012 MSU sprint/hurdles has produced 13 Natty Champs and 147 All-Americans
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Fresh off All American honors at indoor champs, we are working 400h's!!
2-step alternating drill on tap!
Athlete: I don't alternate
Me: By transferring here you signed on to alternating 😅😅
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🚧🔥Random Vid Day 5! Cut step rehearsal🔥🚧
Aggressive & intentional hip displacement in to the hurdle starts at initial ground contact. Shortening the stride & driving the takeoff leg under the COM allows for earlier hip displacement.
The contrary being to cast out & brake
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Run wickets with intention!!! Don’t give em a bad name if you’re not running them right!
#Track
#Sprinting
#Coaching
#Run
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RSV
#7
- Foot Placement
1. Lower pad angle settings
2. Toe contacts track to best accept block angle and large % of foot contacts pad
3. At set, lift hips, pressing heal in to pads (pre-stretch achilles)
4. Heal slightly over pad to take advantage of Achilles stretch reflex
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What a weekend at Drake Relays!
Both men's and women's programs won the college division Relay Cup!
Proud of the HERD and a nice little TFRRS shake up comin!
#CourtVisions
#DrakeRelays
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Crazy we're talking about how to go about the indoor season safely and D1 football has stadiums with thousands of people 🥴🥴
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Still one of the more impressive athletic accomplishments!
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Somewhere right now, there is a track coach laying on the ground between wickets trying to get a cool filming angle!
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I had a big "duh" moment a few years back
We do the 1 & 3 step hurdle drill, why don't we do the 2-step alternating hurdle drill for intermediate hurdlers?!
Now we do!
Easy way for a lot of alternating work!
Long hurdle cheat code = proficiency with alternating both sides!
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Education. Learning. Experience.
Video from USATF Level 3
On track session w/ Ralph Mann, Loren Seagrave & Mike Holloway
My hurdle knowledge/philosophy took off from this day!
I had 3 National Champion hurdlers at this point, but this opened my eyes to so much more!
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How Do You Progress In Hurdling?
Speeeeeeeeed! 💨💨💨
My 3 Pillars of Hurdle Coaching
1. The Start
2. Technical Proficiency
3. Rhythm
But....The Cheat Code🟰Velocity!
Denisha's PR Progression (Since 2019)
100h: 14.48 ➡️ 12.60 (-1.88)
60: 7.69 ➡️ 7.23 (-.46)
100m: 12.34
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📢 Recruiting in Track and Field 📢
Its a busy time for college coaches with recruitment...
whether you reach out to us, or we reach out to you, the initial questions usually go something like this:
1⃣ - Are you registered with the NCAA eligibility center?
2⃣ - Do you have
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44.87, National Runner-Up
Thank goodness we brought an alternate! 5 minutes before the clerking time, Grace our 5th year senior and one of the key runners strains her quad during final practice exchange.
I look at alternate and say "grab your spikes...fast!" (3rd leg)
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My favorite coaching book/resource has a new edition! Jumping in Sunday when it arrives! One of the best track books out there. Now my 5th edition and each one gets better!
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I’ve been fortunate to have many moments in life I can be proud of...marrying my wife Sarah being the biggest! With the continued goal of trying to be as successful as we can in life, Sarah and I will crush the parenting game! We are bringing a BABY BOY in to the world Nov 8th!
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I'll always remember when hired at MSU, there was a comment on letsrun's "jobs feed" that it was a terrible hire.
Always petty and working to prove that one person wrong!
13 national champs and 147 all-Americans in, with another national champs week upon us 😈
#alwayspetty
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If you can run fast on a flat 200m, you can run fast anywhere. Love Myers Field House 8-lane 200m track
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🚨School Record Women's 4x4🚨
Proud of this group! 3:48.17 on a flat track with a 3:45.11 conversion!
#3
in D2 after the weekend and plenty of room to grow!
#Track
#Sprinting
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🚧🚧Random Video Day 4🚧🚧
Coaches check marks for hurdle clearance. Gives context and concrete feedback for coaches. For ladies put tape 6 feet out from hurdle and 3.5 feet after.
Video from athlete training at IMG (USATF level 3)
Cut step> projection> efficiency
Context
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I'm gunna kiss the track the first practice I don't have to holler "spread out" over and over again.
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D2 is cool too!
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12.71 for Denisha with 2.1 wind ☠️☠️☠️
As she chases the 12.77 Olympic standard we need 2.0 or less....
With a few weeks left this is big!!
Drake Champ!!
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8.23 for Denisha is 60m hurdle prelims!!!!!!!
School Record! National Leader!
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Dealing with an injury? Can't sprint? Need a PLAN B?
Early on it was "send them to the training room", but I had a bit of a duh moment over a dinner at the convention, a coach mentioned he makes athletes do "grass olympics" when injured. Various circuits and low level grass
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Denisha is competing in a few meets this summer in July, we are finishing up a short training block before she heads for the Bahamas.
2x12 hurdles w/15 minutes between
H1-4 = 7.8m spacing
H5-12 = 7.9m spacing
Got some .98's through the mid parts of each rep. Ready to roll
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“The best coach in the world will make no difference unless the athlete makes the commitment to improve (change)” - Ralph Mann
#Track
#Wisdom
#Reality
#Coaching
#TrackCoaching
#Sprinters
#WinterBreak
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Stuck indoors today’s for 400 hurdles. No worries as we continue to work proficiency on both sides! The Ol’ 2-step drill!
#alternate
#AnyLegPossible
#TrackandField
#Hurdles
#PlanB
#Indoor400h
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WE WANT THE SMOKE (except GVSU 😂)
NCAA NATIONAL RUNNER-UP!!
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Proud of this one here! 24 months after being told his Tibial stress fracture was going to take 12 months to heal, he graduated, left MSU, came back for grad school, trained for 3 months and runs an all time best mark of 13.54! National Championship was earned!!!
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First hurdle work since nationals for Denisha...she had a week off, then first week back with accel/max v work.
3x7 hurdles at 8.0m spacing, 33 inch through the first 4 then down to 30 inches to keep the aggression movin!
She is a few weeks out from Bahamian champs, then focus
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.96 touchdowns equals what?!
#hurdles
#hurdles_only
#hurdlers
#track
#athlete
#athletic
#trackandfield
#Paris2024
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Humbled to say the least!
I appreciate my group of ladies so much here at Minnesota State. They put in the work day in and day out! This award is all them and I cannot wait until we kick off outdoor!
Our staff makes this possible every day as well!
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"Hey Coach, I don't have an ID" night before we leave for nationals.
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Only took me 1️⃣2️⃣ years to smarten up ‼️
The 24-25 practice box! No more arms and hands full dropping stuff on the way out to practice!
-Tape measure
-Measuring wheel
-Stop watches
-Sunscreen
-Whistle
-Tool kit
-Practice sheets
-Wallet
-Chargers
Have a bigger size on order
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Want to be a college coach?
Be ready to assist with...
-Growing up
-Finding oneself
-Adulting
-Mental health
-Learning from mistakes
-Decision making
-Etc.
Challenges are always present no matter the age, but as college coaches we are meaningful influences/mentors!
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I'll jump on the trend.
What aspect of coaching makes you look like this?!?!
Mine is the following: (After explaining the workout clearly, concisely all while messaging it out beforehand)
Athlete (immediately after): Wait...what do we have today?"
What is yours?
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My coaching system is backed by the 90 Conf Champs & 89 All-Americans....the system is driven by the hunt of success, it's constantly morphing, catering to the needs of the athlete....don't sink the ship sticking to one "system", study many systems, experiment, find what works😃
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Great to have these guys back in Myers Field House! Current
@Vikings
Chris Reed (MSU Alum) and CJ Ham (Augustana Alum) back to throw some shot put in the off season!
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13.04!!! (1.2)
National lead for Denisha in the 100h!
Betters her school record by .19!
@USTFCCCA
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They both made the national final so totally worth it!
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Been doing these for years and love how it allows athletes to feel the sprinting movement originate in the hips! We call it “breaking the knee” and boom you “should” be running with good frontside mechanics
Scissor bleed... ✂️ a simple and organic way to teach sprint tech
📝
-Careful blend of rate & length 🏎
-Active SWITCH
-Forces orientated forward and up ✈️
-Ground time decreases as air time increases 🦅
- Not too much air time. This may look pretty but will not be fast! ⛔️
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Coaches: let's use this time to get better! Connect, Share, Study!
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7.93!!!!!!!!!!!!!!!
@USTFCCCA
the best to ever do it!!!!!!
Denisha Cartwright!!
🐐🐐🐐🐐🐐🐐🐐🐐🐐🐐🐐🐐
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You score the most points, when you take all the lanes...
Which was better?!
Lanes 1-7 in the conference 400m final or 7 in the conference 60m final?!
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